Crunchy corn taco shells are generally considered gluten-free. Corn tortillas and shells are naturally free of gluten, which makes them a good option for people with celiac disease or gluten sensitivity.
What is gluten?
Gluten is a protein found in grains like wheat, barley and rye. It helps give bread and other baked goods their texture and structure. People with celiac disease or non-celiac gluten sensitivity can’t tolerate gluten and need to follow a strict gluten-free diet.
Some of the symptoms of gluten intolerance include:
- Bloating
- Abdominal pain
- Diarrhea
- Constipation
- Headaches
- Fatigue
Following a gluten-free diet is the only treatment for celiac disease and can help improve symptoms for those with gluten sensitivity. This means avoiding foods that contain wheat, barley, rye and sometimes oats.
Are corn tortillas and shells naturally gluten-free?
Yes, corn tortillas and shells are naturally free from gluten. Corn does not contain the gluten proteins found in grains like wheat.
Therefore, plain corn tortillas or shells made from just corn and water are gluten-free. However, some manufacturers may add other ingredients to corn tortillas or shells that could contain gluten.
Potential sources of gluten in corn tortillas or shells
- Wheat flour
- Starch made from wheat
- Masa flour containing wheat flour
- Food coloring or seasonings containing gluten
- Cross-contamination from gluten-containing foods during manufacturing
It’s important to check the ingredient list and labels for any potential gluten sources if you need to avoid gluten completely.
Are all crunchy taco shells gluten-free?
Not necessarily. While plain corn taco shells are gluten-free, some crunchy taco shells are made using a combination of corn and wheat flours. These would contain gluten.
Some things to look out for include:
- Ingredients listing “wheat flour” or “wheat starch”
- Labels that don’t specify “corn tortilla” or “corn taco shell”
- Taco shells that appear lighter in color, as they may contain wheat flour
Major brands that make crunchy corn taco shells without wheat include:
- Mission
- Ortega
- Taco Bell
- Trader Joe’s
However, always check the packaging carefully and contact the manufacturer if you are unsure.
Are soft taco tortillas gluten-free?
Like crunchy taco shells, plain soft corn tortillas without any added ingredients are naturally gluten-free.
However, some flour tortillas contain wheat flour and are not safe for a gluten-free diet. Be sure to read labels and only choose tortillas labeled as “corn.”
What to look for in gluten-free soft taco tortillas
- Made from 100% corn with no wheat flour
- No added starch, which could be from wheat
- No flour listed in the ingredients
- Manufactured in a facility free from gluten contamination
Some brands of gluten-free soft taco tortillas include:
- Mission
- La Tortilla Factory
- Trader Joe’s
- Siete Foods
What about taco seasoning and toppings?
When eating gluten-free tacos, you also need to pay attention to the additional toppings and seasonings you add.
Some taco seasoning mixes contain wheat flour or maltodextrin made from wheat. The safest option is to make your own seasoning with spices and salt.
As for toppings, most common taco toppings are naturally gluten-free including:
- Lettuce
- Tomatoes
- Cheese
- Salsa
- Guacamole
- Sour cream
However, the tortilla strips, fried shells or croutons on some tacos may contain gluten. Make sure to avoid those or select a gluten-free variety.
What about corn allergy?
For the small percentage of people with a corn allergy or sensitivity, even corn-based foods like taco shells could be problematic.
Some alternate gluten and corn-free options for taco shells include:
- Lettuce or cabbage “shells”
- Shells made from cassava or coconut flour
- Taco bowls made from rice, quinoa or legumes
Checking for certified gluten-free labels and contacting manufacturers about potential corn cross-contamination can help identify the safest options.
Tips for following a gluten-free diet with tacos
Here are some tips for enjoying gluten-free tacos safely:
- Use plain corn tortillas and shells with just corn, water and lime
- Carefully read the ingredients list and nutrition labels
- Look for certified gluten-free labels from GFCO, NSF or Coeliac UK
- Make your own taco seasoning without wheat flour or maltodextrin
- Use naturally gluten-free toppings like lettuce, tomatoes, salsa, guacamole etc.
- Avoid topping with tortilla chips, which may contain gluten
- If eating out, ask about the restaurant’s gluten-free precautions
With some vigilance about labels and ingredients, you can definitely enjoy safe, delicious tacos while following a gluten-free diet. Corn shells and tortillas provide that satisfying crunch and flexibility to build tasty tacos with your favorite fillings and toppings.
Gluten-Free Crunchy Taco Recipe
Here is a delicious recipe for gluten-free crunchy tacos:
Ingredients
- 12 corn taco shells
- 1 lb lean ground beef or turkey
- 1 packet gluten-free taco seasoning
- 3/4 cup water
- 1 cup shredded lettuce
- 1/2 cup shredded cheddar cheese
- 1 large tomato, diced
- 1/2 cup salsa
- Guacamole (optional)
- Sour cream (optional)
Instructions
- Preheat oven to 375°F. Place taco shells on a baking sheet and bake 5 minutes.
- In a skillet over medium heat, cook ground beef 5 minutes until browned and crumbled. Drain excess fat.
- Add taco seasoning and water to beef. Cook 2 more minutes until thickened.
- To assemble tacos, spoon beef mixture into warm taco shells. Top with desired amounts of lettuce, cheese, tomatoes, salsa, guacamole and sour cream.
These easy and delicious tacos are perfect for Taco Tuesday or any night of the week! The corn shells keep them gluten-free so you don’t have to miss out.
Eating Out Gluten-Free
Eating out gluten-free can seem challenging at first. Here are some tips for enjoying tacos safely when dining out:
- Research the restaurant’s menu and policies online first. Many list gluten-free options.
- Tell your server you need gluten-free food. Ask about preparation methods and risk of cross-contamination.
- Stick to basic corn tortillas and shells. Avoid flour tortillas or fried shells with breading.
- Request corn tortilla chips and gluten-free salsa if served with chips.
- Ask for toppings on the side to customize your tacos.
- Avoid sauces and seasonings that may contain gluten.
- Thank the chef and manager for accommodating your needs.
With proactive communication and understanding, dining out gluten-free can be safe and enjoyable.
Traveling Gluten-Free
Traveling with dietary restrictions like gluten intolerance can be challenging. Here are some tips for maintaining a gluten-free diet while traveling:
- Research restaurant and grocery options at your destination in advance.
- Pack gluten-free snacks like nuts, dried fruit, jerky, or protein bars for on-the-go.
- Bring gluten-free pseudo-grains like quinoa to cook basic meals.
- Print out translated restaurant cards explaining your dietary needs if traveling abroad.
- Stay at accommodations with kitchens when possible.
- Learn common phrases to explain your needs in the local language.
- Travel with some basic gluten-free supplies like seasoning, bread, pasta etc.
- Visit local markets to find fresh produce, meat, dairy and gluten-free snacks.
With planning and flexibility, you can manage gluten-free travel and experience new cuisines. Corn tacos are a great naturally gluten-free food found in many global cuisines.
Is Corn Gluten-Free? A Summary
Here is a quick summary of key points on corn and gluten:
- Corn does not naturally contain gluten proteins found in wheat, barley and rye.
- Plain corn tortillas and shells made from just corn are gluten-free.
- However, some corn tortillas and taco shells have added wheat flour or starch.
- Always check ingredients lists and labels to confirm if corn products are gluten-free.
- Most major brands make gluten-free corn taco shells, but verify before purchasing.
- Other common taco toppings are naturally gluten-free, but confirm tortilla strips or shells don’t contain gluten.
- With label reading and asking questions, you can enjoy gluten-free corn tacos safely.
Corn tortillas and shells provide a tasty and naturally gluten-free option for tacos and Mexican dishes. By understanding labeling and potential for cross-contamination, you can feel confident choosing gluten-free corn-based products.
Conclusion
Plain corn tortillas and taco shells are naturally gluten-free and generally safe for people with celiac disease and gluten intolerance. However, some corn products may have additions like wheat flour that contain gluten. Reading ingredient lists carefully and verifying gluten-free status with manufacturers is important when sourcing corn tortillas and shells.
Major brands of crunchy corn taco shells without gluten are readily available. Soft corn tortillas can also be used for gluten-free tacos as long as they don’t contain added flours. With homemade seasonings and gluten-free toppings, corn taco shells can be used to create flavorful tacos to enjoy on a gluten-free diet.
Some awareness around labeling, cross-contamination risks, and hidden gluten ingredients is needed when eating out or traveling gluten-free. But with proactive communication and planning, you can safely enjoy corn tacos and Mexican cuisine on a gluten-free diet.
